Home Before the Long Haul

(7/15) When I came into work today, I was told to get ready to be away from home for the entire month of August. They also told me that they would be gone all next week and I had the fort.  I had been gone most of the month already with trips and training and really wasn't looking for to being in the office much.  After two days in the office, I looked on the main site, made a plan, and took off the rest of the week. As I made my way home, I had to call the same fun people in Columbus to break up the monotony of my trip.  I called my good friend Karen for lunch, lunch became lawn mowing, and then came a sleep over in Cow Town. 
(7/21) The lawn was mowed, I took a nap, and then headed over to Columbus CF (137) in Hilliard, OH.  I quickly met a bunch of the athletes and got right into the warm up.  After the warm up we were already a sweaty mess with NO relief in sight.  The WOD was a Nasty 20min AMRAP of (7each) 2p KB Swings, K2E, and Push Ups.  I made it thru 12 rounds as time expired.  I actually left a puddle under my chair as I sat and cooled off after class. Thanks for a good time, had a blast CF OKM.

(7/22) Up early as always and off to another box. This time I was up and ready for a little fun at Friendship CF (138) in Columbus, OH.  Great skill with max OHS @ 95#, 30 sec on 60 off for 4 rounds.
I got 101 reps which was great for me. Wasn't up to "Diane" though due to tweaking my back with HEAVY weight at home on Monday. I tried, made it thru round1 but that was enough for me.  For a young box, they have tons of potential and a great coach.  Keep up the good work FCF!

After a good breakfast and an one in a million chance run into of a girl I was in 5th grade and high school with, I headed off toward Cincy to see the folks. Well, not exactly...i passed their exit and headed off to Triple Crown CF (139) in Walton, KY. When I walked in I saw a familiar face in Dustin Winterhalt.  He was at CF Nasti back in the day when I visited there a time or two.  I was free to do what I wanted, so I made up one of my own.  50 DU, 25 KB Swings, 5 Muscle Ups, 30/15/3, 10/15/1.  It was a shoulder burner and I actually got stuck on the last MU. Took like 5 min for the last MU. BLAH!!!! Sucked but I finished. I turned off the clock at around 11 min.  Thanks for letting have a little fun Dustin, sorry I couldn't make the SEAL Fit WOD on Sunday.  I do want a pair of the TCCF fight shorts when I come back D!  See ya again soon.

(7/23) Up early again, this time to travel off the beaten path, about 2 hours north, to CF Crave (140) in Celina, OH. Quick side note, Ashley the owner if high school friends with CF Warrenton owner Crystal. They went all high school girl on me when they found out. Small ass CF world we have.  Anyways, the WOD was Teams of 2: 1 person working at a time 50 Wall Balls then 4 Rds of 20 Front Squats 115, 40 DB Snatches 35, 60 Jumping Pull Ups then 50 Wall Balls. My partner did pretty good, we finished second overall.  Fast behind us was a pregnant Ashley.  This was a lot of fun and I'm glad I got to hang around and just chat with Ashley after class.  If I'm ever back in Celina, I'll certain;y be back.  If your ever in the area, take the time and check out Crave! 

(7/25) Early Monday I headed home toward the 'burg. I figured I check out a box or two in the morning.  1st stop was i40 CF (141) in Delaware, OH.  No one showed.  I made a WOD in the parking lot.  Building run and 25 squats, 4 Rds.  Lots of excuses and story but long story short. i40 CF is now dead and should be renamed to CF Ironclad eventually.  Enough said, wait for the change.....

Needless to say I had a bitter taste to start the day, but I decided to take the high road home and head to Hinckley, OH and visit CF Spirit (142). I met Mel, the owner, and introduced myself to the class.  Once again it was mostly women, but I get used to that when I hit the mid morning WOD's.  The WOD looked fun, 5-10-15-20 of Deadlifts @ 225, Push Ups, Pull Ups and 45# DB Push Press.  I faired pretty well doing it in 9:55.  I saw some awesome girls in the class including a first unassisted pull up.  I had so much fun that I actually was invited to stick around and help out in the next class.  Fun all around and I was happy I made this trip.  Next time I'm in the area, I will totally be back to tear it up with the Spirit crew. 

Well I'm off to the 2011 Reebok CrossFit Games and my 2nd year of judging amazing athletes.  I wonder what lucky person is gonna be my partner in crime!

Sunday Speed Run

(7/17) So I was hanging out last night and figured I'd speed run somewhere close to knock out one more box. The only issue was finding a box with a Sunday class on a few hours notice.  What am I talking about, ya'll knew I would find something within a few hours or so.  Luckily, I found CF Intense (136) in Fairmont, WV and a road trip partner, Liz.

We were immediately welcomed when we arrived by Johnny and the entire crew at CFI.  After a little discussion we drew numbers to get our partners.  I had lil M and she was tough!  Every workout was 2 part and all depended on your partners endurance.  400m run/WB, double unders/sled pull, ski erg/burpees, & 500m row/kb swings were our sets.  One person did the endurance while the other did work for reps.  I don't know how the rest was scored but it was fun.  M&M as we were called finished 3rd, but it really didn't matter.  We has a blast!  I'm not sure how Liz faired but she said she had a good time. 

A good time was had by all and I'm glad that we got invited back whenever we could make it.  Thanks to Johnny Layne and everyone at CFI for a great WOD and fun Sunday.

Welcome back from Strep...

7/12 So I've been on a bit of a forced vacation. Not beaches and drinks but dark hotel rooms and not being able to even swallow. Sounds just wonderful doesn't it! Well it's been 10 days since last WOD so it's time for a 2-a-day!

1st stop is CF Unrivaled (134) in Chesapeake, VA. I realized that I had met the trainer, Jackie, before, she was in my L1 cert over a year ago in Northern VA.  Small World!!!  Now that we got that out of the way, it was time for a little deadlifting with the amazing ladies of CFU.  I really mean ladies, i was the only guy in the class!  Today was a strength day and my favorite strength at that, DEADLIFT! 10-8-6-1-1-1-1-1-1.  45, 225, 315, 405, 475, 475, 505, 505. 535(f). It was hard to get that 505 since there were only steel 45's, so it looked like this.

I had a great time and even helped a girl break thru her fear and hit a huge PR!  Thanks for a great time and I look forward to the next trip to CFU!

Now like I said before it is a 2-a-day so off to CF 757 (135) in Norfolk, VA  I went.  It was another strength day but this time, Overhead Squats!  5x5 was the prescription tonight.  I was a tad weak still so I started light and worked my way up. 135, 155, 175(1/3), 175, 195(2/3)  I worked with 2 other awesome lifters that night.  All about the same strength so it was good fun competition. 

Another fun trip to Tidewater in the books. What box should I visit next?

War on the 4th of July 2011

I decided to take a motorcycle ride to meet some great friends down in Luray VA.  This 4 1/2 hour car ride, turned into a 7 hours MC trip.  I saw some great sights, hit some great twisties and got in my longest ride of the year.  I made this trip a little longer than I had to so that I could visit box number 133 in CF WARrenton in Amissville, VA.  I was greated by the owners and trainers Justin and Crystal Willis as soon as I got there.  I was a bit late due to going to the wrong location but they were ok with it.  I quickly changed and got right to work.  100 DU's to start and then 3 rounds of 10 Thrusters, 20 Box Jumps, 30 KB Swings and 30 Sit Ups.  I wasn't going super fast due to taking in the serious garage feel that CF WAR had.  It was an amazing example of what a garage gym should be and much more. Very family oriented and what any crossfitter would want in there backyard.  I thank you Justin for your service as a Firefighter and I'm glad to have gotten to WOD with you and your crew. 

Four in the bucket

Well I know you see me pull four in a weekend all the time, but this time it was on super short notice and actually had to do work as well.  Work told me on Wednesday to get my travel in order and be in Lynchburg, VA in 36 hours.  EASY!  So I dropped a travel request, got a rental and headed to pick up my coworker and blast down there.  DAB is a great partner cuz he understands my hobby and helps me out getting places.  Got there...Got Shit done...FAST.....and got out of there.

(6/17) I blazed a trail 60 miles west to Brickhouse CF (129) in Roanoke, VA.  I was a little late, so i did the burpee penalty and got in on the warm up.  The WOD was one that I was leary of at best. 4rds of 400m runs and 50 squats. Easy, sure, but if you know me, it's the WOD that I tore my calf on back in April of last year.  It only took me a few moments to not think about it and take off.  I tore threw this WOD in just over 13 min.  I took the time here to drop that squat deeper and keep up a solid run pace.  It was a good atmosphere and the crew was really supportive of one another.  Thanks for having me, even if it was my second time trying to make it there. 

(6/18)  Now that I got everything done at work, I had a chance to visit a new friend in Gretchen Kittelberger at CF Charlottesville (130). It may have been a 75 mile drive but it was worth it. GK as I call her, and I chatted for a bit and figured out a good WOD since Saturdays were pretty much open gym. "Nate" was posion and GK pushed me threw. I finished 10 rounds of the 20m AMRAP of 2MU, 4HSPU, and 8 KB @ 70. There were a 3 others in the class but unfortunately I didn't catch there names. They killed a previous WOD from their week of training and we all even chatted a bit about the local farmers market. It was a great time and well worth the drive to spend time with a 2011 Reebok Games competitor in GK.

(6/20) I took a day or two off and headed for a double strength day in the Tidewater Area.  First up was CF Great Bridge (131) in Chesapeake, VA.  It was in a globo gym but I didn't hold that against them.  It was Deadlift day and I love Deadlift day.  3-3-3-3-3 was the scheme but it was a new 3 rep for me. I got up to 485.  To say the least, I gave CFGB a small show and got a cue to fix one little thing in my set up.  After that we hit a 5m AMRAP of 10 MB lunge twist and 10 MBC all at 20#. Managed 4rd and 1 twist.  It was a good experience and I'm glad to use every color of weights they had. 

 I finished up at CFGB and head over to meet my BFF, Cheryl Parker, at GSS CF (132) in Va Beach, VA. This place is where I would train if I still lived in VB.  Strong guys and girls and great coaches.  We warmed up on our own and then some intro's and demo's.  Strength day two was 12x3 Back Squats @ 75% with CHAINS!!!!  We had a man group with BK, Billy, Kev, B, and myself.  We ranged for 205 to 285 but ran threw all the rounds not letting one person get more than 2min rest between sets.  We were all finding that point that makes us stronger and I think we all found it.  Once we finished we all hit 10 rounds on the sled with 90#.  I'm so glad I got to visit this box and will make it a point to hit WOD's hard with this crew.  Thanks a lot GSS, I'm still hurting a bit!!!

Cheryl and I post sled work

Oh yeah, there are two new goals. Shots at box 151 and 200 by the end of the year. Let the WODs begin!

Mid Atlantic -v- Central East Region

So I got the opportunity to attend more than one regional this year.  Along the way I also got to do what I love to most, visit new boxes and meet people.

June 3rd thru 5th I was given the opportunity to judge at the Mid-Atlantic regional. All the athletes in this region are beasts!  I'm am fortunate to know or have worked out with many of them in my travels.  It was kinda like a reunion of my L1 sorts, which was really cool.  Teams RAW(#1) & Pittsburgh from my home in Pittsburgh had great showings and rep'd the 'Burgh well.  Other boxes like Vitality, Ultimate, & Takeover that I have visited this year all did really well too. 
On the ladies side a fellow games judge Courtney Modecki was a competitor, recent workout partners Dionne Danielle & Jennifer Jones placed well, new friend Amelia Bell tried her hardest, and L1 classmate Becky Conzelman won the whole thing!
As for the guys I saw the 'Burgs Jim Edmunds humbled by HSPU, great WOD partners Ian Hardin, Tom  Hooten, & Andrew Z give it there all and AJ Moore's dream fade as strict judging and him not fixing himself became his undoing.
I did get to squeeze in a WOD on Friday night with the Hizz and the Rizz at CF Mainstreet (127) in Fairfax, VA. It was a small, non-descript box with a little bit of equipment but big dreams.  The WOD was 3rds of 10 Tire Flips, 15 KB Swings, 20 Push Ups and a 400m run.  We all did really well.  Glad we got the chance to get a wod in while we could.  Thanks CFM!

(6/11) I got up early Saturday morning and headed out to Columbus to get a WOD in before catching the regional action.  I headed out to CF 614 (128) for a little Boys(2) v Girls(3) WOD. My Partner Ben and I had this task in front of us: 250m Yoke Carry(275#), 60 Rock to OH (@90), 250m Ammo Can Farmer Walk, 120 Push Ups, 250m Sled Pull (225#), 100 24" Box Jumps, and 250m Sandbag Carry (50#). We killed it in 21:21! The girls(Chelsea, Meredith, & Jolene) pulled a 25:43.  Everyone had a blast.  It was a small but fun group, glad I got a chance to get it in. 

Now for the CE Regional.  I don't know as many people in this region, but I know some good ones! 



As for the men, my boy Dan Bailey killed it, taking home the gold.  Friends Rich James and Nick Fory did amazing! Amazing athlete Michelle Kinney took top honors here.  Teams CF Covington showed up in last place and stormed ahead to finish 13 sec out of the finals on Sunday To Emily, Alicia, Laura, Jarrett, Ben, and Will, I'm glad I could see it, it was an amazing effort!  Teams I've WOD'd with in the past were Ktown, NKY, Nasti, Rogue and SPC and competed well with HyperFit taking Top Honors.

 

Now for what I learned: I learned that not every regional had the same standards but the athletes were all kept to the standards in their region.  Not exactly fair but fair enough for the time at hand.  I'm glad that I had the opportunity to see my friends, acquaintances, and people I look up to in this sport.  Here's to more boxes and good friends!!!!!

 

 

 

Memorial Day Weekend 2011

(5/27) So as in all long weekends I find myself trekking from my home in the 'burg to somewhere that has a box I haven't been to. The weekend is no different and I'm heading south to the DC area. I sometimes plan these trips out to overwork myself but get in the boxes or I look around for the best options.  This was a bit of both. I headed out early to my first destination, CF Frederick (122) in Frederick, MD. After a brief intro and the standard waiver, we hit the warm up and then the WOD: 5rd 30 GHD / 25 Back Ext.  This didn't look so rough, but looks are always deceiving!  This 13min of work made my abs hurt all weekend!  Thanks Dave for a great time and I look forward to another beating soon!

No that that beating was out of the way, time to get to the city!  So I continued my journey south and ended up at the open gym of District CF (123).  There I met Andrew, one of the coaches at DCF. I also got the regionals competitor Jennifer Jones and her husband Mike. We talked for a while and then Mike and I started our workout, "Amanda".  Mike and I did really well, beating our previous times by about 3min each.  We watched his wife do some skill work and then talked about the next weekends events.  I actually wound up being here almost 2 hours and could've stayed longer since Mike was going to get lunch.  I didn't know how good this visit was yet bet I would soon.  I wished Jenn luck and was out. Thanks for the hospitality Andrew! This box is totally worth the time to drop into when your in our nations capital. 

Now I wanted to do one more today, but the bed at my friends house kept me away from it.  12 hours of recharging was just what I needed!

(5//28) Now I convinced my good friends Chris, who has crossfitted and Tracy, who has never seen this joy, to go with me for a little 4 person team WOD at Trident CF (124).  A little background with me and CFT owners Chriss and Andrea, they were my L1 coaches, love Primal Palate and I just love them two! So after they described the memorial WOD for their friend "Jason Freiwald", we were off.  This was no ordinary team WOD, this was brutal. 2K Row, 160 Thrusters @ 95#, 160 Burpee Box Jumps, 320 Double Unders, 400m Tire Pull, 50# walking lunges down and back, 160 Pull Ups, & 160 KB Swings.  My team was awesome, we finished in 31 minutes Rx.  This was a great time and a great WOD.  I think Chris and Tracy had a good time.  This box was amazing! Coaches and crew paid tons of attention to form and how you were handling the heat.  If you are ever in the DC Area, make this a must WOD on the Crossfit circuit. 

(5/29) I met up with some friends today and spent the day having brunch and catching up.  After 3  WODS over the last 2 days I was feeling the affects of the deceiving workout on Friday morning.  As the day moved on I keep feeling like I needed just one more to cap off the trip.  I headed around the corner to Potomac CF (125) for a quick Sunday night WOD.  5 Rds 1min row cal 1 min rest 1 min DU 1min rest. Score Cal plus DU divided by 3. Scored a 207.  Cool people and a nice trainer.  Glad I got my friend Karen to join this box. 

 (5/30) I finally decided that it was time head back to the 'burgh but I had one last stop on the way. CF Hanover (126) was having a Memorial Day Hopper Challenge. 3 WOD choices, one pulled from a hat. I got McGhee 30min of 5 deadlifts @ 275, 13 push ups, 9 box jumps.  I wasn't feeling super hot so I got thru 10 rounds. CFH had a great showing of CrossFitters all over PA.  I got to meet some new great people like the Hizz, the Rizz and Tash and donate to a great cause.  Thanks for having me and I'll definitely see you guys again.